Coping Strategies for dealing with distressing content

At the end of this module, I can:

Recognise and identify distressing content online, using coping techniques and emotional regulation strategies when encountered.
Use content warnings, reporting features, and digital tools to manage exposure to harmful material.
Know when to take breaks from digital spaces and establish personal boundaries regarding content consumption.
Seek support from trusted adults, peers, or organisations when feeling overwhelmed by distressing experiences online.
Encourage empathy in discussions about distressing content and promote mental health awareness among peers.

Introductory Theory

Distressing Content

What is it?

Edited/filtered images – unrealistic beauty standards
Fake news & misinformation – hoaxes, propaganda, confusion
Pornographic material – could be accidental or curiosity about sex
Self-harm, suicide & eating disorder content – harmful communities & triggers
Violent/distressing content – racism, hate speech, extremism, bullying, discrimination, tragedy

Where does it appear?

Social media
Video-sharing platforms
Forums, groups, message boards
Web searches & news sites

Distressing Content

Why does it spread?

Curiosity, embarrassment, seeking answers
Tools & filters that distort reality
Deliberate misinformation for influence/harm
Algorithms amplifying shocking or sensational content

Responding to Distressing Content

Being subjected to distressing content can create anxiety, sadness, desensitisation and other emotional and psychological responses. It is important to disconnect or take a digital break and face your feelings.

Below are some regulation techniques to consider when you are feeling the effect:

“Stop-Breathe-Reflect-Choose” approach:

When you feel upsetting emotions, tell yourself to calm down and think more clearly.
Try to relax by taking deep, slow breaths, counting to 10, or taking a walk.
Don’t react until you feel like you have your emotions under control.
Think about responding instead of simply reacting.

Use a Grounding Technique – a set of simple strategies that help calm your anxiety by focusing on the here and now.

Mental grounding techniques are mostly based on imagery. By performing certain exercises with your mind, you can distract it from the anxiety. Example: Imagine you’re in a ‘happy place’ – Think of your “happy place.” What is a place – real or imaginary – that makes you feel safe and calm?

Physical grounding techniques focus on how your senses can help you feel present. These exercises mainly focus on what you can see, feel, touch, hear and taste. Example: 3-3-3 technique, where you focus on three things you can see, hear and touch. Don’t overthink it. In your immediate surroundings, what can you see? A tree outside your window? A book on your shelf? A photo on your desk?

To cope with distressing content, limit your exposure by setting boundaries on news consumption and curating your social media.

Manage Your Information Intake

Set limits: choose specific times to check news and social media, rather than constantly consuming them.

Example: Check the news once a day during your 11 o’clock break, then give yourself about 30 minutes at lunch to scroll through social media. Try to stick to that plan and avoid opening the apps outside those times. Analyse your daily schedule and adjust the times accordingly.

Curate your feeds: mute, block, report or unfollow accounts and sources that consistently show distressing content.

Example: On Instagram, if someone’s posts feel overwhelming, you can mute them instead of unfollowing. Just go to their profile, tap “Following”, then choose “Mute.” From there, you can toggle off their Posts/Stories, so they won’t show up in your feed – and they won’t know you muted them.

Take breaks: step away from screens and get natural light when you feel overwhelmed by negative content.

Example: Step away for five minutes, make yourself a tea or coffee, and sit somewhere with natural light. Small changes like that can have huge benefits for your overall well-being.

Distancing from the Distressing Content

Media Trauma Exposure

Based on the recent article (Kavuri & Gresham, 2022), it was concluded that media exposure is a real source of stress for youth and can impact mental health, especially when combined with personal vulnerabilities or community crises.

Indirect trauma (can also be called vicarious trauma): stressful media can trigger anxiety, fear, and PTSD-like symptoms in adolescents, even without direct exposure.

Individual vulnerability: Females, those with prior trauma, and highly sensitive personalities are more affected.

Amplifying factors: heavy exposure, focus on death/violence, and global crises (COVID-19) increase impact.

Cumulative effect: media stress can compound with real-life trauma, creating a cycle of heightened distress.

Prevention & support: parental guidance, media literacy, and school/clinician awareness help buffer negative effects.

Emotional Regulation

Feeling overwhelmed can feel like emotions spiralling out of control.

This video explores the science behind emotional regulation and introduces two practical techniques to manage intense emotions.

Navigating Distressing Content Online

Reach out for support: trusted adults, educators, or support organisations can provide guidance when you feel distressed.

Example: Contact Aware (Ireland) or speak to a school guidance counsellor when feeling distressed, to receive emotional support and guidance.

Set personal boundaries: reflect on your emotional limits and create boundaries around online content.

Example: Schedule a daily 30-minute “offline time” to check in with your feelings instead of scrolling.

Discuss with empathy: share feelings about distressing content in groups, encouraging peer care.

Example: During a group chat or meeting, say something like, “I found that content really upsetting. Has anyone else felt the same? How are you all coping?” and then actively listen to peers’ responses, offering supportive comments or resources.

Respect your limits: recognise and honour your emotional capacity in digital spaces.

Example: Keep a “digital check-in” journal where, before opening any social media or news app, you rate your current emotional energy (1– 10). If it’s below a certain threshold, skip the app and do a calming activity instead.

Show empathy toward peers: support others affected by distressing content with understanding.

Example: Reach out to a peer who seems upset by a distressing post and send a message like, “I noticed that content was upsetting—just wanted to check in. I’m here if you want to talk or need support.”

Tools and Strategies

Self-care Practices

Self-care Practice 1: Digital Cleanup

Set yourself limits and try to stick to them – like only looking at the news at a certain time of day, or for a set amount of time.

Mute notifications and set a warning from news websites and apps, so you only engage with the news when you choose to.

Tailor your social media – for example, by choosing to view certain pages, but not scroll through timelines or newsfeeds.

Focus on factual content rather than opinions – even though the facts may still be difficult.

Seek out some positive or uplifting news stories or scroll social feeds that make you feel good.

Digital Cleanup

To minimise exposure to distressing information online, follow some simple steps to protect yourself from potential harm in the future.
Set limits: check news only once a day at 8:00 AM for 20 minutes; no news after this.
Mute notifications: turn off alerts from news apps and social media to avoid interruptions.
Tailor social media: follow pages with factual updates or uplifting stories; unfollow opinion-heavy or clickbait pages.
Focus on facts: read reputable sources (BBC, Reuters) and skip editorials or comments.
Add positivity: after the main news, spend 5 minutes on good news sites or social feeds that inspire or make you feel good.
Once you’ve made these changes as part of your digital cleanup, take time to reflect on your feelings to assess whether it has achieved the desired effect.
Be gentle with yourself; not all changes happen instantly, and what works for one person may not work for another.

Self-care Practice 2: 5 positive habits

Even after setting up your devices with helpful content and fewer notifications, you might still see stuff online that’s upsetting. To handle it better, try building these habits:

Ensure you get enough restorative sleep.
Fuel your body with balanced, nutritious meals.
Stay active to maintain physical and mental health.
Engage in meditation or mindfulness practices.
Nurture social relationships, especially with family and friends.

Start with getting enough restorative sleep

Sleep Smarter: 7 Ways to Sleep Better

Stick to your body clock – go to bed and wake up at the same time, have short naps, and soak up morning sunlight.
Dim the lights – avoid screens before bed, keep your room dark, and use a sleep mask if needed.
Eat right for sleep – limit caffeine, have dinner earlier, stay hydrated, and try a small bedtime snack.
Move your body – exercise regularly, but save intense workouts for the day; gentle stretching at night helps you relax.
Make your bedroom cosy – keep it tidy, quiet, cool, and calm; use soothing sounds or aromatherapy if it helps.
Meditate – try breathing exercises, body scans, or guided sleep meditations to calm your mind.
Create a wind-down routine – carry out the same relaxing steps each night: bath, stretches, journaling, music, tea, or meditation.

The quality of your sleep is vital for your physical and emotional health. If you struggle to fall or stay asleep, these small changes and supportive strategies may help improve your rest. After addressing your sleep, focus on developing the other four positive habits highlighted on the previous slide.

Approaches and Tools

Practising meditation or mindfulness can help you cope with trauma from distressing content and also serve as a preventive measure before you encounter it. Below are some great applications for introducing these practices into your everyday life.

Calm, known for sleep stories and meditations

Headspace, a beginner-friendly app with structured sessions

Smiling Mind, a non-profit option for all ages

Buddhify, designed for mindfulness on the go with meditations themed for different situations.

Example and how to use

Let’s check out a super easy, free meditation tool on the Calm website!

Click the link, scroll down, and try a quick breathing exercise to help you ease your mind.

If you need it in another language, just right-click and change the translation.

Once you’re done, explore more tools on the site and give the other apps we mentioned earlier a try to see what works best for you!

Approaches and Tools

There are so many different grounding techniques out there, and it might take a little time to find the one that suits you best.

This short and helpful video explains what these techniques are and when to use them. Plus, you’ll get a chance to try out the 5-4-3-2-1 technique right here and now! Ready? Let’s go!

Example and how to use

Benefits of the 5-4-3-2-1 Technique

Reduces anxiety by shifting focus away from intrusive/distressing content.
Activates sensory awareness – calms the nervous system.
Provides a quick, discreet coping tool that can be done by anyone, anywhere.
Enhances emotional regulation, helping individuals continue with tasks after exposure to difficult material.

To benefit the most from the grounding techniques:

Try a few different grounding techniques to see what suits you best.
Implement it once a day so you get familiar with it.
Once you get overwhelmed/anxious – use your trusted technique and ground yourself in the moment.

Activity Time

Self-Reflection Challenge

Take a few minutes to think about the positive habits and strategies from this module:

Which ones are you already using?
Which ones could you get better at?

Now, grab your calendar for the next 7 days and make a mini-plan:

Each day, add one new habit or tweak to try.
Use your phone/watch to set reminders if needed.
Ask a friend or family member to join you in this challenge – accountability makes it more fun!

Here is an example plan to get you started:

Day 1: Set a specific time to check your social media. Mute or delete posts that bring you down

Day 2: Track how long you spend online and notice how it affects your mood. If necessary, reduce your online time for better well-being.

Day 3: Use some of that extra time to introduce a mindfulness or grounding exercise.

Day 4+: Keep stacking habits that help you feel focused, positive, and balanced.

By the end of the week, you will have tested different strategies, identified what works for you, and laid the groundwork for lasting growth.

Reflection Questions

When I see upsetting content, what’s my first reaction - and does it actually help?

What coping strategies have I tried before, and how well did they work?

What’s one healthier strategy I could use next time I see something distressing online?

Who in my life can I reach out to for support when I feel overwhelmed by online content?

When I see upsetting content, what’s my first reaction - and does it actually help?

What coping strategies have I tried before, and how well did they work?

What’s one healthier strategy I could use next time I see something distressing online?

Who in my life can I reach out to for support when I feel overwhelmed by online content?

Case Study: Social media & mental health - 5 steps to healthier habits

What it’s about: The video highlights five practical steps to develop healthier social media habits and protect your mental wellbeing.

The steps are:

Turn off notifications.
Set boundaries and time limits.
Clean your social media feed.
Limit social media use before bed.
Focus on gratitude.

The video closes by encouraging viewers to reach out for support if social media use continues to negatively impact mental health.

Why it matters: We all know social media can really shape how we feel about ourselves and our day-to-day lives. But sometimes, using it too much can lead to feelings of anxiety, loneliness, and even trouble sleeping. In this video, you’ll find some fun and easy tips to help you manage your social media time better.

Recommended Practice

As you have learnt throughout the module, the case study also emphasises focusing on the following aspects when dealing with distressing content:

Self-regulation: using time limits, boundaries, and reduced notifications to prevent overexposure.

Curating experience: actively choosing what content and accounts appear in your feed.

Balance & rest: protecting sleep and downtime from digital intrusion.

Positive reframing: practising gratitude to counterbalance negative mental loops triggered online.

Support systems: recognising when & to whom to reach out for help.

"Wherever you are, be there totally Eckhart Tolle"

Did you know?

Fact #1 Distressing Content is Prevalent Online

Fact #2 Content Warnings Do Not Reduce Distress

Fact #3 Disturbing Online Content: A Major Threat to Youth Mental Health

In Ireland, a report revealed that over 70% of children under 13 use age-restricted social media apps, with many experiencing exposure to violence, sexual content, and cyberbullying (CyberSafeKids, 2025).

A study found that trigger warnings reliably increased anticipatory anxiety, suggesting that they may prepare individuals for distressing material but do not alleviate emotional impact (Bridgland, Jones, & Bellet, 2024).

A report from the Mental Health Foundation (2025) revealed that 35% of young people have seen suicide or self-harm content online, and 42% have encountered racism or discrimination.

Quiz Time

Key Takeaways

Effective coping strategies help manage emotional impact when encountering distressing content by promoting healthy boundaries, self-care and awareness.

So next time when you are faced with distressing content, try taking the following actions:

Disconnect or take a digital break and face your feelings.
Practice self-care and emotional grounding techniques.
Set clear boundaries and limit exposure to content that triggers distress.
Don’t hesitate to seek support whenever you need it.
Show empathy toward peers who are facing the same struggles.

Finding the coping strategies that work best for you takes time, so be gentle with yourself.

Don’t be afraid to reach out for help and support – you’ve got this!

Additional Resources

Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor EACEA can be held responsible for them. Project Number: 2024-2-PT02-KA220-YOU-000287246